Melatonin: Uses, Dosage, Side Effects and Best Practices

Melatonin: a simple sleep aid that can help when your body clock is off. Many people use it for jet lag, shift work, or trouble falling asleep. It’s a hormone your brain makes at night to tell your body it’s time to rest. When taken as a supplement, melatonin can nudge your sleep schedule back on track.

How melatonin works and common uses

Melatonin signals the brain that darkness has arrived. Taking 0.25–5 mg about 30–60 minutes before bed often helps people fall asleep faster. Lower doses can be effective and cause fewer morning grogginess problems. For jet lag, short courses starting the first travel night and continuing for a few days can reduce daytime tiredness and help adjust to the new time zone.

Expect melatonin to help mainly with sleep timing and falling asleep. It’s less likely to deepen sleep or fix insomnia caused by pain, anxiety, or poor sleep habits. For children or older adults, talk to a doctor before starting. For chronic sleep problems, melatonin works best paired with good sleep routines: regular bedtimes, reduced evening light, and limited caffeine.

Practical tips & safety

Start with the lowest dose that works. Avoid driving or operating heavy machinery until you know how it affects you. Don’t mix melatonin with alcohol or sedatives — those combos can increase sleepiness. If you take blood thinners, immune suppressants, diabetes meds, or birth control, check with a clinician because interactions can happen.

Side effects are usually mild: daytime drowsiness, vivid dreams, or mild headache. If you notice mood changes, persistent daytime sleepiness, or unusual bleeding, stop using melatonin and contact your doctor. Pregnant or breastfeeding people should avoid melatonin unless a healthcare provider approves it.

Choose reputable pharmacies with clear labeling, batch numbers, and good reviews. Look for products that list melatonin dose per serving and avoid supplements that promise miracle cures. If you prefer a more natural approach, improve sleep hygiene first and use melatonin temporarily to reset your clock.

Start low: 0.25–1 mg for timing, up to 3–5 mg only if needed. Take 30–60 minutes before intended sleep. Avoid mixing with alcohol or sedatives. Talk to your doctor if pregnant, on meds, or if sleep problems continue.

Long-term use is less studied. Most trials use melatonin for days to months, not years. If you plan to use it regularly, review benefits with your doctor every few months. Children, teens, and older adults may need different approaches — some pediatric sleep clinics use very low doses for circadian disorders under supervision. Also check the formulation: immediate-release helps with falling asleep, while extended-release may help stay asleep. If a supplement feels inconsistent, try a different brand or talk to your pharmacist about prescription-grade options.

Small lifestyle changes often multiply melatonin's benefits quickly too.

Melatonin can be a simple, low-risk tool to fix sleep timing. Use it smartly, pair it with good sleep habits, and ask your pharmacist or doctor if you have questions. Check labels and ask questions for safe, consistent sleep.